| Nutrient | Value | Daily Recommendation | Potential |
|---|---|---|---|
| Size | 1.000 cup 113.0 grams | Max calories at 5 servings. | |
| Protein | 12.66 g | 22.61% | 114% |
| Total lipid (fat) | 3.73 g | 12.43% | 63% |
| Carbohydrate, by difference | 85.54 g | 28.51% | 143% |
| Energy (Calories) | 397.76 kcal | 19.89% | 100% |
| Fiber, total dietary | 10.28 g | 27.05% | 136% |
| Calcium, Ca | 166.11 mg | 16.61% | 84% |
| Iron, Fe | 3.39 mg | 42.38% | 213% |
| Magnesium, Mg | 106.22 mg | 26.56% | 134% |
| Phosphorus, P | 419.23 mg | 59.89% | 301% |
| Potassium, K | 641.84 mg | 13.66% | 69% |
| Sodium, Na | 240.69 mg | 16.05% | 81% |
| Zinc, Zn | 3.39 mg | 30.82% | 155% |
| Selenium, Se | 19.55 mcg | 35.55% | 179% |
| Vitamin A, IU | 0.00 IU | 0% | 0% |
| Vitamin E (alpha-tocopherol) | 0.58 mg | 3.87% | 19% |
| Vitamin D (D2 + D3) | 0.00 mcg | 0% | 0% |
| Vitamin C, total ascorbic acid | 9.83 mg | 10.92% | 55% |
| Thiamin | 0.45 mg | 37.5% | 189% |
| Riboflavin | 0.45 mg | 34.62% | 174% |
| Niacin | 2.40 mg | 15% | 75% |
| Vitamin B-6 | 0.32 mg | 24.62% | 124% |
| Folate, total | 33.90 mcg | 8.48% | 43% |
| Vitamin B-12 | 0.14 mcg | 5.83% | 29% |
| Choline, total | 34.69 mg | 6.31% | 32% |
| Vitamin K (phylloquinone) | 2.83 mcg | 2.36% | 12% |
| Omega 6 | 0.99 g | 6.37% | 32% |
| Omega 3 | 0.05 g | 2.25% | 11% |
| Ash | 2.71 g | ||
| Alcohol, ethyl | 0.00 g | ||
| Water | 8.36 g | ||
| Caffeine | 0.00 mg | ||
| Theobromine | 0.00 mg | ||
| Energy | 1664.49 kJ | ||
| Sugars, total | 22.60 g | ||
| Copper, Cu | 0.34 mg | ||
| Retinol | 0.00 mcg | ||
| Vitamin A, RAE | 0.00 mcg_RAE | ||
| Carotene, beta | 0.00 mcg | ||
| Carotene, alpha | 0.00 mcg | ||
| Vitamin D | 0.00 IU | ||
| Cryptoxanthin, beta | 0.00 mcg | ||
| Lycopene | 0.00 mcg | ||
| Lutein + zeaxanthin | 0.00 mcg | ||
| Folic acid | 0.00 mcg | ||
| Folate, food | 33.90 mcg | ||
| Folate, DFE | 33.90 mcg_DFE | ||
| Vitamin E, added | 0.00 mg | ||
| Vitamin B-12, added | 0.00 mcg | ||
| Cholesterol | 0.00 mg | ||
| Fatty acids, total saturated | 0.56 g | ||
| Fatty acids, total monounsaturated | 1.50 g | ||
| Fatty acids, total polyunsaturated | 1.05 g | ||